A study at the University of Hohenheim in Denmark had participants follow three diet protocols: skipping breakfast, skipping dinner or eating three meals. Each participant did all three diet protocols. Their total calorieCalories are a measure of the amount of energy in food. Knowing how many calories are in the food we eat allows us to balance… intake, as well as their blood sugar, insulinInsulin is a hormone made by the pancreas. It is responsible for making the body’s cells absorb glucose (sugar) from the blood…. and inflammatory responses were measured. Compared with eating three meals a day, those skipping a meal ended up eating more. They also had higher glucose and insulin levels after meals, and increased inflammation. What this means is that their metabolismMetabolism is a term that is used to describe the chemical reactions that take place within the body’s cells. The body gets the energy it… started to go in an unhealthy direction and the increased glucose/insulin levels means they were more likely to dump glucose as fatThere are many different types of fats; polyunsaturated, monounsaturated, hydrogenated, saturated and trans fat. The body requires good fats (polyunsaturated and monounsaturated) in order to…. In the breakfast skipping phase more fat was oxidised, implying that they were more likely to end up storing more fat.
This is consistent with other research and why, in my low GL diet , I recommend always eating breaksfast – in fact having three meals a day, plus two low GL snacks. The purpose of this is to avoid blood sugar dips, which lead to hunger, followed by a natural desire to eat more carbs, which leads to increase blood gluose and insulin, with the excess glucose being dumped into storage as fat. This is exactly what this study confirms.
Having a low GL, lowish calorie breakfast, with sufficient proteinProteins are large molecules consisting of chains of amino acids. Proteins are essential nutrients for the human body – they are a building block of…, is the way to go. That’s why I often have Get Up & Go, made with a handful of berries (high in antioxidants and xylose, the slowest sugar), some chia seeds (protein, plus omega 3 and soluble fibreFibre is an important part of a balanced diet. There are two type of fibre; soluble and insoluble. Insoluble fibre helps your bowel to pass…) and oat milk or soya milk (I’m allergic to milk). With milk or soya milk and berries it’s 8 GLs ) and 10GLs with oat millk ((the target is 10) and under 300 calories. it is high in soluble fibres – oat fibre and psyllium – with sufficient protein from quinoa, soya, almonds and seeds and carbs from apple and a little bit of xylitolXylitol is a completely natural sweetener that looks and tastes like sugar. It is naturally occurring in many fruits and vegetables…. the net effect is a very stable blood sugar which means you don’t get hungry.
Get Up & Go is also packed with vitamins and minerals including chromiumWhat it does: Helps balance blood sugar, normalise hunger and reduce cravings, improves lifespan, helps protect cells, essential for heart function. Deficiency Signs: Excessive or… and vitamin CWhat it does: Strengthens immune system – fights infections. Makes collagen, keeping bones, skin and joints firm and strong. Antioxidant, detoxifying pollutants and protecting against… – 939mg per serving. I also have a flat teaspoon (3g) or 3 capsules of Carboslow glucomannan fibre, the most super-soluble fibre of all, with a large glass of water which further stabilise blood sugar, hunger and weight, together with a low GL diet.
This is the way to go, not skipping breakfast, if you wish to maintain your weight and a healthy metabolism.
Visit www.holfordirect.com for Get up & Go and other low GL foods, drinks and supplements to support a low GL diet.
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